"Broccomole" Dip Recipe
"Broccomole" Dip Recipe photo by Taste of Home

"Broccomole" Dip Recipe

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For a snack that's very much like guacamole—but without the avocados which are high in fat—try this recipe.—Sue Gronholz, Beaver Dam, Wisconsin
TOTAL TIME: Prep: 10 min. + chilling
MAKES:6 servings
Quick Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep: 10 min. + chilling
MAKES: 6 servings

Ingredients

  • 2 cups chopped fresh broccoli, cooked and chilled
  • 1/4 cup reduced-fat sour cream
  • 1 to 2 tablespoons finely chopped onion
  • 1 tablespoon fat-free mayonnaise
  • 2 to 3 tablespoons lemon juice
  • 1/4 to 1/2 teaspoon chili powder
  • Assorted fresh vegetables or tortilla chips

Nutritional Facts

One serving (3 tablespoons) equals 27 calories, 2 g fat (0 saturated fat), 5 mg cholesterol, 33 mg sodium, 3 g carbohydrate, 0 fiber, 2 g protein. Diabetic Exchanges: 1 vegetable.

Directions

  1. In a food processor, combine the first six ingredients; cover and process until smooth. Refrigerate for several hours. Serve with vegetables or tortilla chips. Yield: 6 servings.
Originally published as "Broccomole" Dip in Taste of Home April/May 1995, p44

Reviews for "Broccomole" Dip

AVERAGE RATING
(9)
RATING DISTRIBUTION
5 Star
 (5)
4 Star
 (1)
3 Star
 (0)
2 Star
 (2)
1 Star
 (1)
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MY REVIEW
Reviewed Oct. 23, 2015

"High in fat it a great thing when it comes to avocados. Claims like this is what is wrong with the food market. Dairy products (especially those marked "reduced fat") are incredible poor health choices often loaded with modified corn starch and high fructose corn syrup. Both of which are not found in avocados. Something to consider while eating real food: avocados are packed with 40% of your recommended daily fiber needs, 20% of vitamins B-6 & slightly more of C, 10% magnesium & some calcium and vitamin A. Not to mention nearly 3 grams of protein. Cool dip for a sporting event or after a late night when you were reaching for a pizza anyway."

MY REVIEW
Reviewed Mar. 17, 2013

"I grow my own broccoli, so I always have fresh or frozen on hand. When our kids were little, it was a great way to get them to eat their veggies. Now that they're grown, it's still a favorite! Try it with curry powder instead of the chili powder for a tasty variation."

MY REVIEW
Reviewed Sep. 4, 2012

"It seems like with the mayo and sour cream this recipe would be unhealthy. At least an avocado is a healthy fat. If you make a guacamole using an avocado and leaving out the sour cream, it wouldn't be bad for you."

MY REVIEW
Reviewed Jul. 8, 2012

"amazing"

MY REVIEW
Reviewed Feb. 2, 2012

"I left out the mayo, added 3/4 C. salsa with corn and black beans, and 1/4 C. chopped water chestnuts. It was wonderful. everyone loved it. I think the trick is cooking the broccoli until tender so it mushes when you process it."

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